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You are here: Home / 2015 / Archives for January 2015

Archives for January 2015

Coconut Kiwi Energy Smoothie

January 29, 2015 by Sarah

Coconut Kiwi Smoothie

Coconut Kiwi Smoothie-26

Looking for something to energize your body for the day?

This smoothie combines hydrating coconut water with healthy fats and protein from the flax seeds, coconut butter, and almond butter. It’s a good way to get some greens in your body right off the bat, and the fruits add a nice flavor to this nice creamy vegan smoothie.

Coconut Kiwi Smoothie Coconut Kiwi Smoothie

Coconut Kiwi Smoothie

So go ahead and give yourself a smoothie-stache as you drink up this tasty concoction and sing:

I’ve got a feelin’ – de, de, de, de, de – that today’s gonna rock my smoothie-stache off.. that today’s gonna rock my smoothie-stache oooooff.. woooooo-hooo 😉

Coconut Kiwi Smoothie

Coconut Kiwi Energy Smoothie
 
Print
Prep time
5 mins
Total time
5 mins
 
This smoothie has both protein and healthy fats to give your body energy for a long day or a nice workout.
Author: Sarah
Recipe type: Smoothie
Serves: 2
Ingredients
  • 3 Bananas
  • 2 tbsp. flaxseeds
  • 1 tbsp. almond butter
  • 1 tbsp. coconut butter
  • 1¼ cup coconut water
  • handful of blueberries
  • 2 kiwis
  • 3 big handfuls of spinach (or another choice of greens)
  • 2 tbsp. shredded coconut
Instructions
  1. Blend all ingredients together until they are all incorporated. Blend an extra minute or so to make it extra creamy. If you have a good high-speed blender, the flax seeds should grind up just fine. If your blender is not a very good one, you may want to grind the flax seeds before in a coffee grinder.
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Filed Under: Breakfast, Drinks, Raw, Smoothies, Vegan

Pull-Up Bar: Row-Ups

January 27, 2015 by Sarah

Row-Ups

One day when I was thinking about how I wish I could do more of  a row exercise with my pull-up bar, I came up with this exercise that ended up working more muscles than I thought it would.

So check out this vide to see how you can work your inner, outer and lower back muscles, latissimus dorsi, AND gluteous maximus!

Be sure to let me know what you think! 🙂

With love,

Sarah

Filed Under: Fitness

Mocha Chia Pudding

January 25, 2015 by Sarah

Mocha Chia Pudding

So I made this with two bananas that were getting brown, and thought it would be good for a double portion. You know, two bananas = two servings, right?

Wrong.

I ate the whole thing. I just DID NOT want to stop! I was going to share some with my mom so she could try it, but I just devoured it all in one sitting. I figured I could use the extra fiber and protein. Mainly fiber. HA.

But then I still wanted my mom to try it so I made up another double-really-single portion 😉

Mocha Chia PuddingMocha Chia Pudding

You may be more conservative with your chia pudding portions, but I certainly am not.. not when they’re this simple, guilt-free and so TASTY!

Chia pudding is seriously the way to go. The more I blog, the more I realize how much I love these types of recipes:

  • Salads
  • Banana ice cream
  • Chia porridge/pudding

They’re game changers! Seriously. They’re like nutrition storks at your door. Plus, the possibilities are astoundingly endless and cater-able to such a diverse group of people!

I’m starting a new blog series called, ‘Salad Academy’, which will be loads of fun. Stay tuned because you don’t want to miss out.

Anyway, a note about the espresso powder used in this recipe: I don’t drink coffee, but I do love that mocha flavor. That’s why I like just adding a hint of espresso powder to give the pudding a unique taste. If you don’t know what to do about the espresso powder (I didn’t when I first saw it), you can easily make your own! I love making it myself rather than trying to find a good store-bought one. It’s so easy to buy some good, organic coffee beans, grind them, and then toast them in the oven on the lowest setting for about an hour (or until crunchy). Place them in the coffee grinder again to grind them into a fine powder and TA-DA! That’s it! You can then store them in an airtight container for a really long time. I don’t know exactly how long, but I’ve had mine for a good year and they still seem to be just fine.

*If you want to make this 100% raw, forgo the espresso powder. It wouldn’t really be ‘mocha’ anymore, but it would still be really good.

Mocha Chia Pudding

Mocha Chia Pudding
 
Print
Author: Sarah
Ingredients
  • 1 tbsp. organic espresso powder
  • 1.5 tbsp. almond butter
  • 1 tsp. chocolate extract and/or hazelnut extract
  • small handful of shredded coconut
  • dash of allspice and cinnamon
  • 2 bananas
  • 1.5 tbsp. chia seeds
  • 2 tbsp. almond milk
Instructions
  1. Mash bananas in the bottom of the bowl with a fork.
  2. Add the remaining ingredients and mix well.
  3. Place in the refrigerator for at least a couple hours (or make it at night and enjoy it the next morning).
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Enjoy!

With love,

Sarah

Filed Under: Breakfast, Desserts, Raw, Recipes, Vegan

Goji Apple Baked Oatmeal

January 21, 2015 by Sarah

The farm gave us some apples the other week that I had never heard of before; they were called Calville Blancs or ‘baking apples’, as was written on the paper bag that they came in. I wanted to know a little bit more about these apples (and what to do with them) so I googled it to find out that they’ve been referred to as the world’s ugliest apple – or something to that tune. Poor Calvilles. Definitely not the most desirable nickname. But low and behold, folks, another testament to why you can’t judge a book by its cover:

Supposedly, these apples are the gourmet culinary apples of France. Who’da thunk, right? I guess they are excellent for baking because they retain their shape when cooked and are actually referred to as the ideal apple for french tarts or ‘tarte aux pommes’.

Oh, and they have a higher vitamin C content than an orange. Very naaice.

So next time you are out and about or it’s apple season don’t stray away from the ugliest varietal of the bunch. Forgo the bright, shiny, round apples – that are usually doused in pesticides anyway if not organic – for a nice ugly, lumpy, pale green apple that goes by the name, Calville, Calville Blanc (Not a typo.. it was supposed to sound like ‘Bond, JAMES bond’ and add some dramatic effect).

Anyway, last year I made a bomb baked apple oatmeal and thought there was no better way to put these baking apples to good use than using them for that recipe.

I decided to add some Goji berries this time because goji berries are quite remarkable. If you’ve never heard about them, they are bright red berries that grow from a bush native to China. Just like many types of berries, they offer a variety of nutrients and may aid in promoting calmness, eye health, sleep quality and overall happiness and well-being. They are apart of the night-shade family so it makes sense that they have the potential to offer such benefits.

On a side note/tangent, I’d like to say that I’m a huge proponent of variety. I think it’s safe to say that blueberries, strawberries, and raspberries are very common where I live. Although those berries are good and also offer beneficial nutrients for the body, it never hurts to introduce new foods that have differing nutritional profiles. I see our bodies as big, beautiful, connected systems that use the nutrients we absorb to cater to the different processes and operations that take place within our bodies and the more plentiful and diverse the nutrients are, the more there’s a chance that our body can successfully carry out these operations more optimally. In my humble opinion, the more nutrients and variety of nutrients, the better.

Alright, goji berries, you may make your grand entrance now.Goji Apple Baked Oatmeal Okay, are you ready for this recipe now?

I bet you are, but one more thing. Hehe.

There is no added sweeteners or sugar added to this recipe. If you haven’t read my last post ‘Be Sweet, But Don’t be a Sweet Head‘, you will understand why I intentionally didn’t add any sugar to this. Really though, it does not need it; the fruit sugar from the apples, raisins and apricots is totally sufficient. I added a dab of raw honey at the end because it added a really nice flavor, but that part is completely optional.

And about the apples…

If you can find Calville Blanc apples, by all means use them! I think they made a huge difference; they tasted phenomenal. They were perfectly tart with just a hint of sweetness. If you can’t, I’d use any tart, crunchy apple that you really like.

For those of you in a time pinch, this is great to make up and have for a couple days in a row. You can just heat it up on the stove with a little bit of milk, and it is just as tasty. This recipe yielded about 3-4 servings so you can just double the recipe if need be to make it last longer.

Alright, enough chatter. Here you go:

Goji Apple Baked Oatmeal Goji Apple Baked Oatmeal Goji Apple Baked Oatmeal Goji Apple Baked OatmealGoji Apple Baked OatmealGoji Apple Baked OatmealGoji Apple Baked Oatmeal

5.0 from 1 reviews
Goji Apple Baked Oatmeal
 
Print
Prep time
10 mins
Cook time
35 mins
Total time
45 mins
 
Author: Sarah
Recipe type: Breakfast
Serves: 3-4
Ingredients
  • 2 cups organic oats
  • 2 cups milk
  • 1.5 tsp cinnamon
  • handful of raisins
  • 10 apricots, sliced in quarters
  • 1.5 tsp goji berries, cut in half
  • 3 apples, diced
  • 2 tbsp almond butter
  • 2 pinches of sea salt
  • nutmeg, clove, allspice (optional)
  • raw honey (optional)
Instructions
  1. Preheat the oven at 350.
  2. Place all the ingredients in a bowl and stir well. Make sure everything is distributed evenly throughout. You can sprinkle additional seasonings on top (I did allspice and nutmeg).
  3. Place everything in a baking pan (I used an 8 x 6 in. one), and bake for 35 - 40 minutes.
  4. Divide into squares and devour! You can add a dab of raw honey for some extra flavor.
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Let me know if you try the recipe and what you think!

With love,

Sarah

Filed Under: Breakfast, Recipes

Be Sweet, but Don’t be a Sweet Head

January 17, 2015 by Sarah

Sugar

When I watch a documentary about something I care about, I take notes. Lots of notes. Like word for word as they’re speaking. I can only thank four years of college for being able to type that quick.

These were some of my favorite points that were brought up in the Fed Up documentary. The documentary really focused on our over-consumption of sugar as a nation. I thought these points were either thought-provoking or good for spreading awareness.

Yes, the documentary was said to be controversial, but I’m not here to discuss that. We all know the obesity epidemic is complicated, but that doesn’t mean little steps to change it aren’t appreciated! I believe it had some gems and here they are:

-At the start of the obesity epidemic in 1977, people were encouraged to buy more food with less fat. All sorts of products were re-engineered to be low fat. What happens when you take the fat out of something? It doesn’t taste good! So what did they do to make things more palatable? Add sugar! And since 1977, Americans have doubled their sugar intake.

-Artificial sweeteners: they make you crave more. Because they are non-nutritive, they trick your body into thinking that sugar is on its way. They’re dangerous and disease-producing. Disease doesn’t just happen in one meal, but one thousand (which isn’t all that much since sugar is at every meal!).

-“Processed food is much more powerful than we ever realized. We now have the science that shows that you can make food hyper-palatable, which makes us come back for more and more.”

-Sugar is addictive. This is known. You brain lights up in the same way it does with cocaine. Cravings can outweigh will power. Start kids early on sugar and they’re going to be addicted! The food industry knows this too and they know how to appeal to them with things like colors, toys, cartoons and songs!

-How we market food to children: it’s not fair to sway children with messages that create ideas of what food is and create buying patterns for life. Marketing to kids really took off with processed food and corn syrup (which was cheaper so they had more money to spend on advertising).

-If you’re thin, you’re healthy…this is NOT TRUE! You can be thin on the outside, but fat on the inside.

-95% of people will be overweight and obese in 20 years if we keep up at this rate and 1 in 3 will have diabetes. The financial aspects of this are STAGGERING. So much money goes to healthcare. The healthcare impact of obesity is a huge burden we are placing on our children.

-We have to change the diet of America – the way we produce and consume food. Cook real food! You don’t have to worry if it’s a product with a bunch of processed ingredients because it’s from nature.

-Change has to be about the food and not the weight and diets. It has to be sustainable.

-Do a sugar detox and remove all processed food from your home for one week.

Sugar

The last point is a good one because I believe it is something many people can do that would be highly beneficial for them. I don’t have any processed food in my home so I didn’t really focus on eliminating that, but I did take the sugar part seriously.

I realized from this movie that we (in general as a population) like things too sweet. And we don’t have to! We can CHANGE our taste preferences. I did this myself by just not adding sweeteners, even though they’re natural, to the things that I make. I use sweeteners very sparingly now, and I can tell it’s made a difference. Especially with breakfast foods. There is no reason why breakfast foods should be so sweet. Most of the time fruit sugar can be enough!

Steel Cut Oatmeal

For example, that is some steel cut oatmeal I made for breakfast last week. Now it wouldn’t be abnormal if I added some raw honey or raw sugar to it with whatever other flavor ingredients I added (in this case currants and shredded coconut). However, since I’ve actively been trying to eliminate extra sweetness, I only added a small handful of currants. And guess what? It was still really tasty! There was just a hint of sweetness, and it was totally sufficient. I could have added some nuts too, and that would have been a nice little breakfast right there.

So try that last point or if you’re like me, try eliminating natural sweeteners when you can and train your taste to stop liking dishes so sweet. I’m not saying cut out all sweeteners for good (because balanced indulgence is not a crime), but try it more often than not.

I’m glad I watched this documentary because it really helped me change my perspective on all things sweet. I’m telling you: I used to be a total sweet head. I mean I liked everything sweet sweet. Now, I really don’t. I’ve seriously trained my taste to stop wanting foods like that. The best part is that it’s worked, and it’s something you can do too!

So the moral of this post is this: be sweet, but don’t be a sweet head (like I was) 😉

Have fun training your taste, and leave a comment below telling me how it goes!

Filed Under: Breakfast, Education, Inspiration, Lifestyle

Hazelnut Molasses Banana Ice Cream

January 15, 2015 by Sarah

Molasses Banana Ice CreamMolasses Banana Ice CreamWe may have reached negative temperatures with windchill, but it’s nice and cozy inside and there’s no reason not to whip up a batch of homemade banana ice cream! It’s always so creamy and delicious, but you’ll have to try it for yourself to know what I’m talking about.

I don’t know why, but I love adding organic molasses to my banana ice cream. Something about that flavor mixed with banana makes me happy. This is the recipe for the last batch that I made, which also had a hazelnut extract in it and chopped hazelnuts on top. Like I explained in my Beginner’s Guide to Banana ‘Nana’ Ice Cream, you can’t go wrong with banana ice cream soooo…

Experiment.

Have fun.

Don’t go out and buy hazelnuts and/or hazelnut extract if you don’t have them. Do vanilla instead. Or any other extracts and nuts you may have. Be creative, but also be resourceful. That’s the beauty of banana ice cream. 🙂

Enjoy!

Molasses Banana Ice Cream

Hazelnut Molasses Banana Ice Cream
 
Print
Author: Sarah
Ingredients
  • 3-4 bananas, frozen
  • splash of non-dairy milk
  • 1 tsp. molasses
  • 2 tbsp. peanut butter
  • 1 tsp. hazelnut extract
  • pinch of sea salt
  • chopped hazelnuts and shredded coconut, for garnish (optional)
Instructions
  1. Place bananas in a food processor and process until smooth. You may need to use some non-dairy milk to help the process.
  2. Add in remaining ingredients and pulse to combine.
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Filed Under: Desserts, Raw, Recipes, Vegan

Pull-Up Bar: 90-Ups

January 12, 2015 by Sarah

90-Ups

Need a new idea of how to use your pull-up bar other than just doing, well, pull-ups?

How about some 90-Ups?!

I’m not sure if I’ve ever seen this so I just came up with my own name. If there is an actual name, by all means let me know. I decided since you have to let yourself down to 90 degrees and then bring yourself back up, they should be called 90-Ups. I know, uuuuber creative. But for real, your triceps and back will really feel this one and your abs are engaged so it’s an all-around good time!!

Get my pull-up bar here:

Filed Under: Fitness

What You Need to Know About Your Gut

January 10, 2015 by Sarah

Gut

What is Gut Microbiota?

Our bodies contain tens of trillions of bacteria cells, which actually outnumber our human cells 10 to 1. The majority of this bacteria is found in our gut, or the intestinal system, where it is lined with billions of microorganisms collectively called gut microbiota (or previously ‘gut flora’ or ‘gut microflora’). Because of its metabolic activity, it has sometimes been regarded as an actual microbial organ, or ‘the forgotten organ’. Babies were thought to be born sterile, or without this microbiota, although there may be evidence that these microorganisms are present in the fetus. As the infant grows, it’s gut becomes colonized by bacteria from its mother and the environment and by three years of age, its microbiota more closely resembles that of adults.

Gut microbiota is considered ‘good’ bacteria and is not harmful to the human host like pathogenic bacteria is. If fact, gut microbiota is critical to overall health and well-being. Research of the gut microbiota and its relations to metabolic health has been steadily growing and is showing that these microorganisms are responsible for ensuring proper digestive function, synthesizing Vitamins B and K, and aiding in the development and function of the mucosal immune system. There are even studies that look at the link between the human microbiome and mental health, suggesting traditional dietary practices, namely the consumption of fermented foods, may contribute to positive mental health.

What are fermented foods?

Foods are fermented when naturally-occuring bacteria feeds on simple carbohydrates and converts it to lactic acid rendering it FULL of probiotics, beneficial bacteria and other micronutrients. With some foods, the taste becomes a bit more pungent and sour, but is packed with strong flavor.

Fermented foods actually date back thousands of years and are apart of a wide array of cultures all over the world. Fermentation was crucial for preserving foods in those times and was especially important during harsh winters when access to fresh produce was limited.

Where have they gone?

These days, fermented foods are not typical of the modern diet. Foods that have been considered traditional fermented foods in the past now pale in comparison to what they used to be. Pickles are made with vinegar instead of just salt and water, and they are pasteurized, killing off the good bacteria anyway. A lot of cheese is made from pasteurized milk from questionable cows. Store-bought sourdough breads aren’t typically made from real fermented sourdough starters.

New methods to aid in preservation have developed because of technology and that could be a big contributor to the huge decline in the presence of fermented foods. I wouldn’t necessarily classify this as an advancement. Although technology has served us in ways, it’s also created a space where we have become so far removed from our environment and the traditions that served our ancestors for so long. Sandor Katz, the author of The Art of Fermentation, expands on this:

“Every living creature on this Earth interacts intimately with its environment via its food. Humans in our developed technological society, however, have largely severed this connection, and with disastrous results. Though affluent people have more food choices than people of the past could ever have dreamed of, and though one person’s labor can produce more food today than ever before, the large-scale, commercial methods and systems that enable these phenomena are destroying our Earth, destroying our health, and depriving us of dignity. With respect to food, the vast majority of people are completely dependent for survival upon a fragile global infrastructure of monocultures, synthetic chemicals, biotechnology, and transportation.”

One way to connect to our roots, eat local and still embrace tradition is to reintroduce fermented foods into our diet. And you’ll enjoy all the benefits, of course!

How do I include them in my diet?

Sauerkraut

There are tons of fermented foods from all over the world, but here are just a few. When you are out shopping looking for any of these, be sure and read the labels for any and every clue about the quality of your product. For the most success, you’ll want to shop at natural grocery stores and health food stores. Don’t expect to find great things at your typical supermarket or anything like Wal-mart. You’re better off making a lot of these yourself. It’s cheaper anyway.

Cultured Vegetables (here are brine recommendations to make your own) – use firm vegetables like cabbage, cauliflower, broccoli, carrots, beets, fennel, red onion, zucchini, asparagus, green beans. Here are some recipes for different cultured foods. If you don’t feel like making your own sauerkraut, you can try one from The Brinery, a company from Ann Arbor, MI. They have some incredibly delicious, raw and unpasteurized sauerkraut. This flavor is my favorite. But they have so many other goods ones. You should check them out. There are also lots of cultured veggies out there to buy, but just make sure they are raw, organic, unpasteurized and the only ingredients are the vegetables, spices, water and salt like this one. You don’t want ones made with vinegar.

Kimchi – this is a traditional Korean side dish made from fermented vegetables and spices. I love having kimchi with scrambled eggs or you can just eat it by itself. Once again, you can buy it or make it homemade.

Fermented Soy products – miso, tempeh and soy sauce

Sauces/dips/dressings – check out this page and you’ll know exactly what I mean

Sourdough bread – NOT processed junk from the store that contains yeast, which is an indicator that it’s not real sourdough – either make your own with a sourdough starter or find a good brand in your area like this one. Sometimes you can find them being sold at farmer’s markets.

Kvass – a fermented beverage traditionally made from rye bread. You can try making beet kvass.

Fermented Milk Products – Yogurt, kefir, cheeses, sour cream – Although you can buy these at the store, most of the time these products at the store are loaded with sugar, artificial sweeteners, and preservatives and come from cows that are not treated right. Something like this one out in California looks really good, but may not always be an option. Read labels really good or make your own with milk from a local farm you trust. You can buy starters at Cultures for Health.

Kombucha – Kombucha is a fermented drink made from tea. Get a SCOBY from a friend or buy a starter online.

If you’d like to read more about these topics:

Gut Microbiota: Married to our Gut Microbiota

Intestinal microbiota in human health and disease: the impact of probiotics

Feeding gut microbiota: Nutrition, probiotics key factors for digestive health

What are some of your favorite fermented foods I may have missed??

Filed Under: Education, Inspiration

Turmeric Paste and Golden Milk

January 4, 2015 by Sarah

Golden Milk

I’ve done a lot of research on turmeric recently and came across some good ways to include the it into your diet! One of them was to make a turmeric paste that can be used to make ‘golden milk’. However, let’s first start by answering these questions:

What’s so special about turmeric?

You may have noticed the heightened attention turmeric has been receiving lately. This is an ancient healing herb traditionally grown in India. It is a spice typically found in curries and has also been used as a dye for textiles. More notably, it has been used in traditional medicinal systems, like Ayurveda, for thousands of years because of its anti-inflammatory, antioxidant, antibacterial, anti-fungal and anticancer properties. It has been hailed as the ‘golden spice of life’ for many, many years. A component of the root, curcumin, is what is thought to be responsible for the claims that state that turmeric may be beneficial for those suffering from arthritis, cancer, heart disease, Alzheimer’s disease, and depression.

How can I use turmeric?

You can buy the fresh root, turmeric powder, or supplements. The fresh root can be found next to other roots in grocery stores that have a diverse selection of produce or even ethnic grocery stores. It can be used for juicing or grated and added to all sorts of recipes like eggs, rice, smoothies and soups. Be careful when cooking with turmeric as the strong yellow pigment may dye kitchen utensils. The powder may be used in the same ways as the root, but make sure you are not just getting a curry spice blend with turmeric because this will have a very small amount of curcumin in it. The powder can be used in a lot of similar ways as the root. One thing you can do with it is make a turmeric paste that can be used to make golden milk. Keep reading for that recipe below. When buying the powder and supplements, make sure you are finding ones of high quality and organic if possible. Supplements are convenient for those who don’t have the time or desire to incorporate turmeric into their cooking or for those who may benefit from a high dosage of curcumin.

*Curcumin is not highly bioavailable, meaning it is not easily absorbed by the body. In order to aid in absorption, it is recommended that you consume some sort of fat with it (because of its lipophilic properties) and also black pepper or ginger, which helps with heating up the digestive system. That is why the paste in this recipe contains coconut oil and the golden milk contains ginger.

Turmeric PowderTurmeric PasteTurmeric PasteGolden MilkGolden Milk

Turmeric Paste and Golden Milk
 
Print
Cook time
10 mins
Total time
10 mins
 
Author: Sarah
Ingredients
  • Paste
  • ¼ cup organic turmeric powder
  • ½ cup water
  • 2 tbsp. coconut oil
  • Milk
  • 1 cup milk (dairy or non-dairy)
  • ½ tsp. turmeric paste
  • ⅛ tsp. cinnamon
  • dash of clove, nutmeg and/or allspice (optional - I like to do all three)
  • ½ tsp. grated ginger
  • 1 tsp. raw honey
Instructions
  1. For the paste, stir powder and water in a saucepan over medium heat until the mixture forms into a paste. This will not take very long so keep your eye on it.
  2. Add more water if the past becomes too thick.
  3. Add the coconut oil and stir until combined.
  4. Place in a clean glass jar and store in the refrigerator for up to two weeks. You can also freeze the paste in ice cube trays to be used in soups or other recipes at your convenience.
  5. For the milk, place all ingredients in a saucepan and stir until hot.
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Filed Under: Drinks, Education, Herbs

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My name is Sarah. This is a wellness blog where I hope to encourage and inspire you on your mission to healthier living. Read More…

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